Comparing Nutrients in 1 kilogram Boiled Pumpkin Flowers VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Pumpkin Flowers	Blanched Almonds	Recommended Dietary Allowance
Energy	5.17% 150kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	144% 187g	130g per day for Men 19-50 years
Sugars	33% 24g	64% 46.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	23.7% 9g	261% 99g	38g per day for Men 19-50 years
Protein	19.5% 11g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	97% 870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	103% 410μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Blanched Almonds	Recommended Dietary Allowance
Calcium	37% 370mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	110% 8.8mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	NA	798% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.6% 340mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	25.7% 952g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Pumpkin Flowers vs Blanched Almonds:

• Boiled and Drained Pumpkin Flowers have more Vitamin A and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 10.6 times more Vitamin B1, 22.2 times more Vitamin B2, 11.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 593.8 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Blanched Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Pumpkin Flowers as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled Pumpkin Flowers vs Blanched Almonds:

• Boiled and Drained Pumpkin Flowers have 21.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Calcium, 10.3 times more Copper, 3.7 times more Iron, 10.7 times more Magnesium, 14.1 times more Phosphorus, 6.2 times more Potassium, 4.6 times more Selenium, 3.2 times more Sodium and 29.7 times more Zinc than Boiled and Drained Pumpkin Flowers.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds contain 39.3 times more Energy, 656.5 times more Fat, 96.4 times more Saturated Fat, 6182.5 times more Omega 6, 5.7 times more Carbohydrate, 1.9 times more Sugars, 11 times more Fiber and 19.6 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.